Workout of the Day

EMOM 12
A) 5 Strict Pullups (if can do UB – do strict C2B)
B) Stacked hold* (switch @ 30s)
C) accumulate 20s L-sit Hold

stacked hold = 1 db/kb overhead while holding other in suitcase carry

Movements:

Chest-to-Bar Pull-up | Kettlebell Swing | Pull-up (Kipping) | Pull-up (Strict)

3 Rounds for time
12 DB Front Rack Lunges (50/35)
20 Pullups
60 Double Unders

Time Cap: 12:00
Add 1 sec for every rep not completed by time cap

Movements:

Dumbbell Front Rack Lunge | Jump Rope (Double Unders) | Pull-up (Kipping) | Walking Lunge

At Home

NCGO ATHLETE VIDEO

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
8 Goblet Lunges + 8 Single DB Strict Press

(No Measure)

Movements:

Shoulder Press (Strict) | Walking Lunge

AMRAP x 5 MINUTES
10 Alt. Bicycle Crunches
10 Glute Bridge-Ups
10 Leg Lifts

(Score is Rounds + Reps)

Movements:

Run

EMOM x 8 MINUTES
MIN 1 – Cardio Choice
MIN 2 – AMRAP of 4 Single DB Deadlift + 4 Single DB Curls + 4 Single DB Push Press

-Rest 2:00-

AMRAP x 12 MINUTES
12 Up-Down + Tall Jump
12 Crossbody Mountain Climbers*
24 Plank Shoulder Taps

*1 Rep = L + R

(No Measure)

Movements:

Deadlift | Dumbbell Deadlift | Push Press | Shoulder Taps

AMRAP x 5 MINUTES
7 DB Around the World (L)
7 DB Around the World (R)
14 Standing Skull Crushers

NCMOBILITY VIDEO

Outdoor Boot Camp

We’ll do some jumping of the ol’ rope today – bring yours if you’ve got it. I’ll also grab some from the gym.

Warmup: Jump rope practice
Form
Stationary drills
Running drills

Dynamic Stretching

Movements:

Run

Tabata = 8 rounds of :20 work / :10 rest

1) 1 push-up into a plank hold
2) 1 slow squat into a squat hold
3) Alt. Russian twists & Leg lowers
4) Alt. leg split squats

Movements:

Push Up

Glute bridges
Burpees
Double Unders or Single Unders
Rest

Movements:

Burpee | Jump Rope (Double Unders)